Procrastination meditaion

Do not put off doing this meditation for one more day!

Procrastination can really have a negative impact on your life, and you can use relaxation to combat your tendency to put things off. Just listen today, and decide that you’ll take action within the next 24 hours.

Let’s start by getting comfortable and relaxing your body.

Think about how you feel right now, and notice where your body feels tense. Relax those tense areas.

Inhale deeply, and as you exhale, lower your shoulders.

Inhale again, and as you exhale, lower your hands.

Inhale, and relax your legs as you exhale.

Inhale, and relax your jaw as you exhale.

Continue breathing at a steady, calm pace and relax a little bit more each time you exhale. You’re releasing tension every time you exhale. Feel your body loosen up, relax, and sink into comfort.

(Pause)

Step one in conquering your inner procrastinator is figuring out why you put things off. Think about the tasks you’ve been avoiding and why you aren’t doing them.

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Maybe the task at hand just isn’t enjoyable. Maybe there are other priorities on your to-do list right now. Maybe this task is exceptionally difficult and you’re worried you’ll fail. Or maybe you feel like you don’t have enough time to get it done. These are just a few possibilities. There are many reasons we procrastinate.

Now think about the negative impact procrastination has had on your life.

(Pause)

Do you feel stressed?

Of course. Procrastination causes stress, and even though you know that, you continue to put things off. But it doesn’t have to be this way. You can become proactive and stop procrastinating.

Think of one item on your to-do list that you’re putting off, and notice where you mind goes.

Now consider the reasons to get this task done within the next 24 hours.

Are there more reasons to do the task than to put it off?
If the answer is no, cross this item off your list. But if the answer is yes, these affirmations can help you overcome procrastination:

I’ve been putting off this task, and I understand why, but I know this behavior is hurting me.

When I encounter a project I don’t enjoy, I’ll start working on it right away. My reward will be allowing myself to do more things I enjoy in the future.

I can choose how to spend my time, and I have time to work on what really matters. I just won’t let other things consume my time.

Putting off a task because I’m worried I’ll fail sets me up for failure. If I try, at least I have a chance of success.

Putting off challenging tasks only makes them more challenging. I can do this, and I’ll feel better if I just get started.

I don’t need to finish everything at once. Just starting is a worthwhile endeavor. It means I’m making progress and I can finish this project, one step at a time.

Procrastinating causes stress. I don’t perform well under stress. To be at my best, I need to finish tasks in a timely fashion.

It’s okay if this doesn’t turn out perfectly. My best effort is good enough.

I don’t like feeling vulnerable, so sometimes I don’t even start a task. But I’m confident enough to task this risk, and just get started. Procrastinating isn’t shielding me from criticism. I’ll make a sincere effort, and that’s all anyone can expect of me.

I know I will feel much better if I work on my task now because I’ll be free of thinking about it.

I’m going to make an effort to complete all the tasks I’ve been putting off, and I feel good about this decision.

(Pause)

Repeat these affirmations, relax for a few moments, and soak them in.

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Rest and relax. And just listen.

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Think of one thing you’re avoiding. You know what it is. Resolve to begin this task within the next 24 hours. By taking action, you will stop procrastinating.

Visualize yourself doing this task.

You are confident, free of perfectionism, not worried about becoming vulnerable, not concerned about being scrutinized. You’re getting it done and out of the way.

Now imagine how great you’ll feel when your task is complete. How will you reward yourself for a job well done?

Even if the task was unpleasant, think of how liberating it will feel to be done. Finally finished!

Congratulations. You’ve taken a huge step towards conquering procrastination. Take a few minutes to return to a wakeful state, and readjust to your environment. Stretch. Open your eyes.